Stress management is a crucial part of your health and fitness journey.
Learn about the different forms of stress (some of which you might not yet know about), how much you can handle, how stress can either make things better or worse, and how you can manage your stress.
- - -
Mentioned in this episode:
Stress management article:
https://www.vestersnutrition.com/managing-stress/
'Effects of chronic stress' post by Kristin:
https://www.instagram.com/p/CMSkmo4JsPb/?igshid=YmMyMTA2M2Y%3D
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
Stress management is a crucial part of your health and fitness journey.
Learn about the different forms of stress (some of which you might not yet know about), how much you can handle, how stress can either make things better or worse, and how you can manage your stress.
- - -
Mentioned in this episode:
Stress management article:
https://www.vestersnutrition.com/managing-stress/
'Effects of chronic stress' post by Kristin:
https://www.instagram.com/p/CMSkmo4JsPb/?igshid=YmMyMTA2M2Y%3D
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
0:38
what's up guys
0:39
welcome to episode seven today we're
0:41
going to talk about stress management
0:43
now stress is not necessarily a bad
0:45
thing and we were just talking about
0:46
this before i hit record
0:49
people really demonize cortisol right
0:50
and it's like this evil hormone that's
0:52
going to mess you up
0:54
but today we're going to talk about what
0:56
it really does and how stress can
0:59
actually be a good thing in some cases
1:01
but also how chronically elevated
1:03
cortisol continuous stress can really
1:05
mess you up
1:07
so we're going to talk about what stress
1:08
really is what it means the different
1:10
types of stress and we're gonna get into
1:13
the allostatic mode basically in english
1:16
the overall stress load that you have
1:18
now we're gonna get into the nervous
1:20
system
1:21
and how you can manage stress and we're
1:23
gonna finish off with our personal top
1:25
threes of
1:27
how we like to manage stress for
1:28
ourselves
1:30
now related to this podcast i actually
1:32
wrote a article as well where i
1:34
mentioned
1:36
basically what we're going to talk about
1:37
today but also 20 methods that i think
1:39
can help you manage stress now it's
1:41
going to be personal once again it's
1:43
always going to be personal but i think
1:45
you're going to benefit from that
1:46
article and then christine also wrote a
1:49
post on that which we're going to also
1:50
link
1:51
in the description so i'll put my
1:53
article down there christine's post and
1:55
that post is about the effects of
1:56
chronically elevated cortisol so check
1:59
that out and yeah let's get into the
2:01
episode so christine is going to start
2:02
off with
2:03
what is stress
2:05
okay so
2:06
what is stress
2:10
i think many people
2:12
when they think stress they are just
2:14
thinking
2:16
more on the emotional side
2:19
um so maybe like family issues you know
2:23
relationship issues work stress
2:26
uh financial stress right those are
2:28
those are kind of like emotional
2:30
but there is many different factors
2:34
when it comes to stress that we often
2:36
don't think about so
2:38
those are all stressors for sure um
2:42
but
2:43
there is one part in within stress that
2:48
we call perceived stress
2:50
so
2:52
per se stress is how
2:55
we respond
2:57
to a certain stressor
2:59
um
2:59
[Music]
3:01
it's almost the feelings of like lack of
3:03
control or uncertainty within something
3:06
right so how we are responding to a
3:08
certain stressor um perceived stress can
3:11
also be
3:12
things like anxiety depression
3:15
um
3:17
just mental
3:18
stress in general
3:20
so
3:22
outside of that
3:23
there's other stressors we often don't
3:26
think about okay so
3:29
it could be i have a whole list here
3:31
so there's poor diet as a stressor blood
3:34
sugar dysregulation under eating or
3:37
overeating
3:39
nutrient deficiencies too much exercise
3:42
too little exercise
3:45
circadian disruption so
3:47
someone who is like a
3:50
um
3:52
a shift a shift worker
3:54
there's a lot of circadian disruptions
3:57
and stress happening there with that
4:00
lack of sleep poor gut health you know
4:03
inflammation
4:04
injuries these are all stressors
4:08
on the body can be
4:10
um
4:12
one major one i did kind of say here but
4:15
one major one
4:17
that a lot of people actually think is a
4:19
stress reliever is actually a stressor
4:21
on the system is exercise
4:23
i will say there are instances where
4:28
exercise may not be a stressor for sean
4:31
so someone that you know has a lot of
4:34
body fat to lose and they're
4:36
exercising
4:38
to you know lose that body fat that's
4:40
that is not going to essentially be a
4:42
stressor on someone like that
4:44
um but
4:46
in general
4:48
exercise is a stressor for most people
4:52
but we um
4:55
think about it more it's a stress
4:56
reliever from the mental health side of
4:59
things but it's still a stressor
5:02
from the physical
5:03
so a lot of the times when like
5:06
my clients are going through a really
5:08
stressful situation or they're just
5:10
stress cadets
5:12
in general um we have to
5:17
dial the exercise down a little bit
5:21
because to manage some of the stress on
5:23
the system
5:25
it's one thing we are in control of when
5:28
it comes to managing that stress
5:31
but
5:32
it's like it's the continual exposure
5:35
it's the
5:37
stress that ultimately creates
5:40
dysfunction in the body so
5:42
when we have all of these things piling
5:45
up all of these stressors
5:47
um
5:49
we'll see down regulations and sex
5:51
hormones you know thyroid
5:53
we can see it impacting sleep because
5:56
our cortisol is going all wonky
5:58
um you know poor gut health
6:01
downregulation metabolism
6:04
but it's it's cr it's the chronic stress
6:07
that does this and not the acute like we
6:09
need stress and and johan's gonna talk
6:11
about this um
6:14
but it's all of these compiling on each
6:17
other that does create
6:20
the dysfunction
6:22
um or the problems with our health down
6:24
the road all right and then we're gonna
6:26
move on to
6:28
how much can you handle and johan's
6:30
gonna hit that one up
6:32
yeah
6:33
and exactly like you mentioned the
6:35
prolonged stress like that's really
6:37
where it goes wrong right that's where
6:39
it starts to have a negative effect
6:41
because some temporary and you know
6:44
acute stress is actually you know
6:46
considered good stress it can
6:48
help you you know improve that's where
6:51
you know you stress the muscle
6:53
when you then recover you become bigger
6:55
stronger faster etc
6:57
you know acute stress can also help you
6:59
improve your immune system
7:01
while on the other hand you know chronic
7:03
stress can do the opposite right it's
7:05
more catabolic related to breaking down
7:08
tissue which we don't want right we want
7:10
to hold onto muscle as much as we can
7:13
it can also lead to chronic inflammation
7:15
insulin resistance
7:17
getting sick basically faster aging
7:20
and much more an injury is maybe a good
7:22
one to mention too because
7:24
that's maybe one
7:25
a lot of people who tend to over train a
7:27
little
7:27
might run into and that's being injured
7:30
right
7:31
i was a prison example of that
7:34
yeah exactly right and i mentioned this
7:37
i think in the first episode
7:38
like
7:40
at some point at the gym at crossfit
7:42
like back when i was two crosses still
7:44
it was like everyone was like walking
7:46
around with these little
7:47
weird like not full-blown injuries but
7:49
like it was getting there you know and
7:51
some people did have actual injuries
7:54
hey might just be too much stress you
7:55
know which we don't really think of
7:58
because it's like no i like exercise
8:00
right i like working out like for me
8:02
it's a stress relieving
8:05
um you know activity
8:08
mentally sure
8:09
mentally you know
8:11
but physically it's still a big stressor
8:15
we'll get into actual stress management
8:17
later on but like
8:18
that's also going to include you know
8:20
adjusting training load when you need to
8:22
but okay
8:24
it's all about finding the just right
8:26
amount
8:27
too little
8:29
it's not really gonna do much right
8:31
very little stress or no stress is gonna
8:33
just keep you in your comfort zone it's
8:35
nice and safe right but it's also not
8:37
where we actually grow and get better
8:39
etc
8:42
now too much for too long
8:44
starts to work against you
8:46
and the right amount can help you grow
8:48
physically and mentally
8:50
now back to you stress management right
8:52
what does it even mean i think it's a
8:54
term that's uh thrown around quite a lot
8:56
and um
8:57
without a lot of context like
8:59
people often say like you see these
9:01
posts like you need to manage stress too
9:03
much stress is not good for you how do
9:05
you do that is it about removing all
9:07
stressors or maybe not like let's talk
9:09
about that let's talk about the nervous
9:11
system and the sympathetic versus the
9:13
parasympathetic state
9:16
yes so
9:17
when we're talking stress so when we're
9:20
in a stressful situation
9:22
[Music]
9:23
it's
9:26
activating the sympathetic nervous
9:28
system which is fight or flight so
9:31
centers activity danger it's a threat to
9:34
the system
9:36
emotional stuff as well can create that
9:39
response
9:40
um
9:41
you can see like heart rate increasing
9:44
the body tightening up right so it's
9:46
fight or flight you're ready to
9:50
essentially
9:51
get after something right it goes back
9:53
to like our ancestors when
9:56
this was really important for them when
9:58
they were hunting right and gathering
10:00
food
10:01
now the parasympathetic system is
10:04
it regulates the rest and digest
10:07
so it brings the body into a relaxed
10:09
state
10:10
heart rate decreases and this is where
10:13
we can rest relax repair
10:15
so
10:16
we want a balance of both of those
10:20
right if we have if we are constantly in
10:23
the sympathetic state in that fight or
10:25
flight
10:26
we are going to like i said start to run
10:29
into
10:30
dysfunction
10:32
we have to come back to
10:34
remembering that the body cares about
10:37
two things
10:39
right it cares about survival and
10:41
reproduction
10:42
so
10:43
when we are in a constant stress state
10:47
it's going to start to
10:49
down regulate hormones like sex hormones
10:52
you'll notice things like you could see
10:54
like libido decreasing
10:57
right all of these things start to down
10:59
regulate because it's just not a
11:01
priority for the body right when we see
11:04
sex hormones down regulating
11:06
the body doesn't want to be
11:09
bringing a baby in the world that you
11:11
cannot care for if you're under this
11:13
amount of stress right so it does that
11:16
on purpose it's a survival mechanism
11:19
right
11:20
um
11:20
[Music]
11:21
so important to like johann said we need
11:25
this stress but we also need to be
11:26
making sure we are tapping into that
11:29
parasympathetic state because that's
11:31
where we are
11:33
repairing right so even something that a
11:36
lot of people don't think about too is
11:38
being in the fight or flight state um
11:41
it will impact things like digestion too
11:44
right just not a priority when we're
11:46
under a threat
11:47
so we tend to see digestion issues pop
11:50
up
11:51
and so like someone who's working on gut
11:54
health
11:55
that is always a main focus is
11:58
where can we manage the stress
12:01
right so then once they start doing that
12:04
we see you know bloating just gut stuff
12:07
in general start to improve it's one of
12:09
the biggest factors i would say
12:11
in
12:13
society as a whole we have a lot of gut
12:15
health issues right now but we're also
12:17
really really stressed
12:19
right so yes there's so many different
12:21
factors playing into that but stress is
12:23
one major one
12:26
when you're in a chronic sympathetic
12:28
state so fight or flight
12:30
like i said you can see some sex
12:32
hormones down regulating thyroid down
12:34
regulating
12:36
um you can start to see like women
12:38
losing their cycle or like running into
12:40
pcos or men low teeth
12:43
women can have low t too
12:45
um but it will impact your sleep it will
12:47
impact your mental health and it can
12:50
have an impact on fertility
12:52
um but again it's the continual
12:56
uh state of being in the sympathetic
13:00
right the fight or flight
13:02
and this also shows up when
13:04
two examples when in crossfit for
13:07
example or any sport
13:09
people over train continue to diet and
13:11
diet and under eat
13:14
or on the bodybuilding side of things
13:17
you get too lean
13:18
keep eating very little keep dieting
13:21
we run into reds relative energy
13:23
deficiency in sports
13:26
where
13:27
there's not enough food right there's
13:29
too much stress on the system
13:31
that's where women can for example run
13:33
into loss of menstrual cycle right
13:35
men as you mentioned super low t it's
13:38
not going to be great just
13:39
for overall health and performance
13:42
pretty common i think right
13:44
within sports in general but also
13:46
bodybuilding
13:48
how do how would you fix that when
13:50
someone
13:51
runs into that right where they've been
13:53
stressing the system too much there's no
13:55
menstrual cycle for example or there's
13:56
low testosterone we know someone is you
14:00
know not eating enough over training
14:01
over stress
14:03
how would you go about that
14:05
you're getting this fought here oh
14:06
that's okay
14:07
um
14:08
well you have to figure out where it's
14:10
coming from
14:12
you have to get to the root of where
14:14
it's coming from so
14:16
if it's coming from someone who's under
14:19
eating
14:20
and
14:22
over training we have to
14:24
start eating more and pulling back on
14:26
training um if it's coming from
14:29
you know
14:30
work stress
14:32
it just it kind of depends it's hard to
14:35
say exactly like how i would attack it
14:37
because everyone's gonna be
14:40
totally different right and what's
14:43
causing this
14:44
um
14:46
i do run labs with my clients and things
14:49
like that
14:50
um
14:52
but again it totally depends
14:54
it's hard for me to answer that question
14:56
true true you know it just it kind of is
14:59
because
15:01
if i have a female who has reds and
15:04
doesn't have a cycle or anything like
15:06
that the the simple answer is to start
15:09
increasing calories and pulling back on
15:12
training and adding in you know
15:14
parasympathetic movement like yoga
15:18
um
15:19
adding in
15:20
um
15:21
stress management that like works for
15:23
them it's all about controlling the
15:25
stress
15:28
i wanted to add a scary one and that is
15:30
gaining body fat
15:32
sometimes we have to as well when we get
15:34
too yes
15:35
yes we do that's a big one
15:37
and um
15:39
that's why i wanted to bring that one up
15:40
actually
15:41
because
15:42
that's a scary thing right and it's not
15:45
something a lot of people want to hear
15:47
it's luckily by the way like it's likely
15:48
not something that's super common either
15:50
right
15:51
but it does happen and you know i know
15:54
quite a few people are into bodybuilding
15:56
and stuff and who do run into that right
15:59
not necessarily very healthy to be super
16:01
lean
16:02
no
16:03
and it doesn't it doesn't necessarily
16:06
have to be super lean people either
16:09
like i've seen people who
16:11
just simply need to add more body fat
16:13
not because they're super lean just
16:15
because to optimize hormonal health
16:17
right it can happen regardless if
16:19
someone's super lean or not
16:23
another reason to not keep dieting right
16:26
right
16:27
okay
16:30
i was going to add one more is that cool
16:32
yeah let's stress
16:33
in relation to sleep
16:35
because stress can really mess with your
16:37
circadian rhythm
16:40
cortisol kind of blocks melatonin
16:42
production
16:44
which then makes it very difficult to
16:45
fall asleep if not impossible sometimes
16:49
which once again is a big stressor to
16:51
the body right
16:52
disrupted you know circadian rhythm not
16:54
enough sleep
16:56
it's gonna lead to recovery as well
16:58
we kind of end up in this vicious cycle
17:01
another reason to
17:02
manage stress right
17:04
to balance those two parasympathetic and
17:06
sympathetic
17:08
and a little
17:09
exercise that i learned from sam miller
17:11
our mutual friend
17:13
and that's the drains that charges
17:14
exercise you know what that one yep
17:17
right yeah i do that with some clients
17:18
every now and then basically take a
17:19
piece of paper we write it down drains
17:21
the charges
17:22
and i just asked him like write down all
17:25
the things that drain you right
17:27
physically and mentally on one side and
17:29
then on the other side
17:31
write down what you do to recharge
17:33
also mentally physically etc
17:36
more than often there's a whole lot on
17:37
that stress side and not that much on
17:39
the parasympathetic side
17:41
and
17:42
that's really my point here
17:44
we can just start looking at that stress
17:46
side and say we got to remove all this
17:47
right because that's
17:49
pretty much impossible in many cases
17:51
maybe some here and there right
17:54
but i would say let's focus more on the
17:56
parasympathetic
17:58
activities right where we can bring you
18:00
in that rest and digest state we can't
18:02
try to lower cortisol
18:04
which by the way another way to do that
18:06
lowering cortisol
18:08
might be eating carbs right because
18:10
spike insulin or cortisol can then help
18:12
you sleep which is why with some people
18:15
and this is one of those stress managing
18:17
methods basically that i mentioned in
18:18
the article so with some people
18:21
we incorporate a bedtime meal which is
18:23
pretty high in carbs for that reason can
18:25
help you fall asleep
18:27
now it's not 200 grams of carbs right
18:29
before bedtime
18:30
but you know some in the evening can
18:32
probably help you quite a bit
18:34
that being said
18:36
let's get into our top three favorite
18:38
ways to manage stress with first of all
18:40
ourselves so
18:43
what i will say about stress management
18:46
is that
18:48
i think we often
18:50
think it needs to be like
18:52
reading and journaling and like
18:54
meditating and and there's nothing wrong
18:57
with those things
18:58
um but for some it doesn't recharge us
19:02
um
19:04
or it doesn't bring us joy i think that
19:07
you need to do things that bring you joy
19:10
when it comes to stress management
19:12
um
19:14
so for me it's
19:16
getting out and shooting my bow
19:18
right that is a very it's an activity
19:22
that makes me very present right i love
19:25
it i'm like focusing on just that
19:28
um
19:28
and so that's one of them for me i love
19:31
shooting my bow with eric
19:33
another
19:35
really big one for me is walks in nature
19:40
it just brings me so much peace i enjoy
19:43
it
19:44
um
19:45
i also find i'm like very creative when
19:47
i'm in nature
19:49
which is which is great
19:51
and then
19:51
[Music]
19:53
last but not least is i like doing
19:56
absolutely nothing
19:58
uh and i think a lot of people struggle
20:00
with this
20:02
but i like just laying down
20:05
all my coach with eric and rose and
20:08
watching a show like that to me i am
20:11
just totally relaxed
20:13
it brings me joy
20:15
and i'm present and
20:18
that's those are my my top three it
20:21
it doesn't for me i've really tried to
20:23
get into
20:25
meditating
20:26
um i'm more of like an active meditator
20:29
i think more or less
20:31
um but it just it just i couldn't get
20:34
into it
20:35
and so i i think
20:36
a lot of people are in my shoes and they
20:39
probably and now they're stressed
20:40
because they can't
20:42
meditate it's like okay no we need to
20:44
figure something out so like
20:47
for example my client one of my clients
20:49
i checked in today
20:51
um
20:52
like her and her husband took a weekend
20:54
and they went and i think they stayed in
20:57
a hotel like even where they lived and
20:59
they just had dinner and like
21:01
there's an amazing stress reliever for
21:03
her
21:04
right it doesn't have to be
21:07
reading
21:08
it doesn't have to be journaling so just
21:10
want to give you guys examples
21:12
of that
21:14
very good point i was laughing about the
21:16
the the meditation one because
21:19
i mean there is something to be said
21:20
about giving it a shot right because for
21:22
everyone it's gonna be super weird in
21:24
the beginning
21:25
because we're not used to that yeah i've
21:26
tried it so many times i just can't do
21:29
it yeah no
21:30
that's fine like you should try you know
21:32
but like
21:34
i think it's very uncommon these days
21:35
for anyone
21:36
almost no one does this but like you sit
21:38
down with your thoughts and
21:41
with your eyes closed and it's just you
21:43
and your totally what's going on in your
21:44
mind yeah no one does that well not no
21:47
one
21:48
barely anyone does it yeah
21:50
because it is weird right we're not used
21:52
to that so anything that we're not used
21:54
to is going to be uncomfortable in the
21:56
beginning so
21:59
i would say
22:00
if you want to try it out go ahead
22:02
because it might be great but like you
22:04
said as well could also just be not for
22:06
you
22:07
i like it personally i haven't been
22:09
doing it recently i will admit but i
22:11
like it from time to time you know
22:15
on the other hand
22:16
for me it doesn't work you know for
22:18
sleep
22:19
and yeah i had a time a while ago where
22:21
i could not sleep i actually don't know
22:23
what it was probably stress but
22:26
i just couldn't sleep you know
22:28
um
22:29
and i would try to use the head space i
22:31
would like put on like the sleep
22:33
meditation thing
22:34
and i would get so frustrated
22:37
i would
22:38
like just get more stressed from using
22:41
that f you know yeah and i was like
22:43
i can't fall asleep you can't fall
22:44
asleep can't fall asleep so just making
22:46
it worse
22:48
and it's like 4am you're still trying to
22:49
like meditate you know but then it's
22:51
like okay just never mind right but
22:53
anyway
22:54
things that i do at the moment
22:58
being in nature that's the number one
23:00
walks in general are nice but when i'm
23:02
in nature and especially up here in
23:04
norway which honestly is why i stayed
23:06
here you know is
23:08
so good for me just being outside
23:10
especially if it's on the coast in order
23:12
to hear the water
23:13
or be up in the mountains
23:16
just have you know put up a tent
23:18
somewhere and just chill make a campfire
23:20
or something like that's the best
23:21
you know it's so good
23:24
that's my number one favorite way
23:26
and i gotta do more of it to be honest
23:29
second is journaling and planning and
23:31
this might be a useful one because i
23:33
think a lot of times when we're
23:35
being unproductive or kind of like our
23:38
thoughts tend to go everywhere
23:40
like sit down and write down right
23:43
well you just want to plan for your week
23:45
right these are the things that need to
23:46
get done today tomorrow etc
23:49
whether that includes your nutrition or
23:51
not right meal prepping etc you can plan
23:53
for that because then you're less likely
23:56
to forget if you don't forget you're
23:58
maybe less stressed about forgetting
24:00
your meal prep right
24:02
or journaling in general i like to write
24:04
down you know stuff that i'm grateful
24:06
for in the morning i do do that every
24:08
morning
24:10
how i can do better personally right
24:12
and a couple other things but anyway
24:14
long story short like you said it's not
24:15
for everyone so i want you guys to think
24:18
about the stuff that we mentioned and
24:19
also go into christine's post and my
24:21
article and look into those different
24:23
methods because it's going to be
24:24
different for every
24:26
person out there
24:28
now
24:28
lastly going for walks i kind of put
24:31
that it's kind of double but like i
24:32
often go for a walk in the city too
24:35
just going for a walk five minutes 10
24:37
minutes it usually kind of recharges me
24:40
quite a bit if i
24:42
really struggle riding
24:44
i go out
24:45
before you know it i'm like on my phone
24:46
i'm like writing down yeah i'm the same
24:48
way i'm the same one like as i'm walking
24:50
i'm like getting good ideas you know on
24:52
this morning i wrote like half an
24:53
article like walking basically
24:55
[Music]
24:56
so yeah
24:58
very basic like nothing crazy nothing
25:00
hippie right
25:01
no like weird stuff there
25:04
there there's even like some supplements
25:06
that can help us manage cortisol but i
25:08
purposely didn't write those down
25:10
because i think
25:11
we tend to kind of go for those options
25:13
right yeah we're like yeah no let me
25:16
just try to supplement first but no just
25:18
go outside a little bit more first right
25:21
do less
25:22
or chill on couch whatever
25:25
whatever works for you
25:27
so to kind of recap what we talked about
25:28
today
25:30
we talked about what stress really is
25:32
right he perceived stress as well as
25:34
physical
25:35
acute stress versus chronic and how it
25:38
affects the body how much you can handle
25:41
and how you can manage that loan right
25:44
if you look at those two different
25:45
states right rest and digest the fight
25:47
or flight how much are you doing on the
25:50
stress side and how much are you
25:51
actually doing to counter that
25:54
now we also shared some of our personal
25:55
favorites
25:57
and we talked a little bit about sleep
25:59
and you know loss of menstrual cycle etc
26:02
once again
26:03
stress becomes a problem when it's
26:05
prolonged
26:07
too much for too long right just like
26:09
with dieting and all that stuff
26:11
if you want to learn more about this
26:13
learn more about stress if you want a
26:15
little recap check out my article i'll
26:17
link it in the show notes as well as
26:18
christine's post
26:20
which will also link
26:22
and we will talk to you guys next week
26:24
thanks for listening